EZ-BAR PREACHER CURL – BICEP EXERCISE – VEDIO AND GUIDE

BAR PREACHER CURL

Benefits of bar preacher curl :

  • EZ-Bar preacher curl is one of the important and excellent exercises that help you in increasing the size of the biceps and also this exercise helps you in building a great muscular bicep.
  • EZ-Bar preacher curl does not take it easy on your bicep, it is one of the best mass building exercises. And this exercise in your workout is a great choice if you want to build a well-developed biceps.
  • This is not compound exercises that work with any muscle groups. This exercise truly targets your biceps muscles that are brachialis muscle, outer bicep muscle. While also provide a secondary forearm workout.
  • One of the biggest factors of this exercise helps in increasing the bulk of the bicep.

TRAINER’S TIPS :

  1. Using a regular preacher curl machine, Grab the bar with inner handle grip with both hands downwards with a secure underhand grip and your palm facing upwards. Lock your elbows against the pad of the machine. This is your starting position.
  2. Slowly curl the bar upward in an arc towards your shoulder and your elbows should be locked in place against the thigh.
  3.  This exercise is performed with a full range of motion so, at the top, you have to squeeze your bicep.
  4. Give a pause at the top position for a second and then come back slowly to the starting position.
  5. Most important thing is inhaling and then curl the bar and exhale as you complete the movement.
  6. Choose a weight according to your self that is not too heavy or nor too much light that you don’t feel the movement.
  7. For muscular endurance 12 – 15 reps of around 1 -2 sets is a great start for beginners.
  8. If you want a muscular strength and mass gain then you can do 8 -10 reps of 3 – 4 sets and try to increase the resistance after each set.
  9. If your focus is fat loss then you can do 4 -5 sets of 15 -18 reps of light weight.
  10. make sure that only train your biceps once per week for the best result, because this is a smaller muscle group don’t overtrain them.

 

ALTERNATIVE OF EZ-BAR PREACHER CURL :

  1. One arm dumbbell preacher curl
  2. Cabel preacher curl

ez-bar preacher curl

STEP 1. IS YOUR INITIAL POSITION

STEP 2. IS YOUR FINAL POSITION

 

EZ- BAR PREACHER CURL

GO FULL RANGE 

GET FULL STRETCH 

 

ADDITIONAL INFORMATION : 

 

EZ- BAR PREACHER CURL

STANDARD GRIP –  WORK WITH THE WHOLE BICEP THAT IS BRACHII AND BRACHIALIS MUSCLES.

CLOSE GRIP –  WORL WITH OUTER BICEPS THAT IS ONLY BRACHIALSI MUSCLES.

WIDE GRIP –  WORK WITH INNER BICEPS THAT IS ONLY BRACHCII MUSCLES.

 

 

Arm exercises

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